Monday, January 22, 2007

A new fun Challenge at the Y!

I wanted to share our next

An Indoor Ironman Triathlon Distance in the month of February.

Q: What is the Ironman Triathlon?
A. The Ironman Triathlon is a triathlon that has specific distances for each part of the event. It features 3 endurance events: Swimming, Biking, and Running. The Ironman is the largest, toughest, mentally challenging race out there.

Q: How long is each event?
A. Swim = 2.4 Miles
Bike = 112 Miles
Run = 26.2 Miles

Sounds like a lot of work, right? Well, people that enter into a typical Ironman Triathlon finish this all in one day. We are challenging you to an Indoor Ironman and the best part – you get the whole month of February to finish! :) So, jump on board and sign up! This ends February 28th, 2007.

Indoor Ironman Triathlon Guidelines

How to accomplish each of the 3 disciplines:

Swimming = 2.4 miles
2.4 miles is equal to 12,672 yards. Our swimming pool is 25 yards in length. This means you need to complete:
169 Lengths OR 84.5 Laps (1 lap is down and back)
*You can complete these laps using any stroke method of your choice.
IMPORTANT OPTION: For those of you that wish to participate, but do not swim, our Water Exercise classes count! Each class is worth 8.5 laps, so if you complete 10 water exercise classes in the month of February – you will have completed your swim distance!

Biking = 112 miles
You have a couple of options to get all your bike miles in:
1. Group Cycling Classes
· 45 minute classes are worth 11 miles
· 30 minute classes are worth 9 miles
*For example, if you completed 10 Group Cycling Classes in the month of February you will have completed your biking distance.
2. Another option is to use our Star Trac Upright or Recumbent Bikes in the Wellness Center. You would then just count the miles that you ride as shown on the monitors.
*You can choose to do a combination of Wellness Center bikes and Group Cycling classes.

Running/Walking = 26.2 miles
We encourage you to use the track and/or treadmills to complete this part. The track is 10.5 laps = 1 mile. All you need to do is keep track of the number of miles you walk/run until you reach 26.2.

Doesn't that sound like fun?
I will let you know how it is going... FUN, FUN and way to much FUN!

Interval Training is GREAT!

"Wowza" Legs of fire "In a nice polite way" :)

Ran on the treadmill for an hour today I was doing some Interval Training
.50 at 7.3
.50 at 8.3
.25 at 9.3
.25 at a 10 what a killer that was! I did this for the whole hour and my legs were on fire. I think I will only do this once a week...

Tomorrow looking at doing some weights and spinning! I'm trying hard not to over do it, I have a long season a head of me and I don't want to get burned out to quick! Thinking a little deeper into that it is a GREAT thing that I have so many clients it helps me so I don't over train!

Back to work!

Have a Wonderful, Fantastic Monday!

Something to think about!
Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything.

Something to use!

Some of you may already know about this site, but it lets you map out a running route, gives you the distance, and when you enter your time calculates your pace and calories burned.

It would also be useful for setting up races because it lets you add in water stations, etc.

http://www.mapmyrun .com/index. php

Sunday, January 21, 2007

Back at it!

This past few weeks have been crazy! I have been doing so much Personal Training that my own training has been going down hill, thank gosh we are only in January!
However I did get back into the pool today and I felt great, I swam for an hour 1/2. The rest of the day I ran 7 miles, 15 min of the rowing machine and abs. I'm feeling great!
I have to plan this out just like I do my clients swim on Monday, Wednesday, Friday and If I don't get those day's in I'll have to swim on Sunday.
Weights on Tuesday, Thursday and Saturday
Cardio on Monday, Tuesday, Wednesday, Thursday, Friday, Saturday and Sunday hehehehe Just kidding!
Biking has been my Spinning classes that's about 4 to 5 hours a week so it's ok.
Keep up the great work everyone!

Friday, January 19, 2007

As an army we can force change

With every second of 2006 two Americans were diagnosed with cancer and one died. Think about that! That is like re-living the horror of 9/11 every two days for the entire year.

As a nation we have become too complacent about this disease (last year, for the first time in 35 years, governmental funding for cancer decreased) and that can no longer be tolerated.

It is time for us as a nation to rise up and beat this disease. As Chairman of the Lance Armstrong Foundation I will fight to make cancer a national priority. This is my new Tour de France, but I can not do this alone: I NEED YOU, YOUR LOVED ONES AND FRIENDS TO JOIN ME.

Take a look at a video we shot in Iowa and if you like what we have to say…JOIN ME IN THIS FIGHT!

Lance Armstrong


Saturday, January 13, 2007

Quotes from Bill Bowerman

"God determines how fast you're going to run; I can only help with the mechanics."

"A teacher is never too smart to learn from his pupils. But while runners differ, basic principles never change. So it's a matter of fitting your current practices to fit the event and the individual. See, what's good for you might not be worth a darn for the next guy."

"If you have a body, you are an athlete."

"The greatest improvement is made by the man who works most intelligently."

"Don't give anything away. Never make it easy for the guys you are trying to beat."

"The athlete makes himself, the coach doesn't make the athlete."

"You don't run at the mouth, you run on the track."

Great Quotes from a Great Runner

"Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, 'I've never seen anyone run like that before.' It's more than just a race, it's a style. It's doing something better than anyone else. It's being creative."

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself."

"To give anything less than your best is to sacrifice the Gift."

"I don't just go out there and run. I like to give people watching something exciting."
"Something inside of me just said 'Hey, wait a minute, I want to beat him,' and I just took off."

"What I want is to be number one."

"Somebody may beat me, but they are going to have to bleed to do it."
"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."

"How does a kid from Coos Bay, with one leg longer than the other win races? All my life people have been telling me, 'You're too small Pre', 'You're not fast enough Pre', 'Give up your foolish dream Steve'. But they forgot something, I HAVE TO WIN."

"A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding."

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

Tuesday, January 09, 2007

Getting in Shape in record time

Even though it's only the second week of the year you undoubtedly have already read countless articles about how to get in great shape for the new year. So, I'm going to make this the most painless (and beneficial) workout article you've ever read.
Here are five hard-hitting tips you can put in your workout NOW to get in the best shape of your life.

These tips work for ALL ages so there's no excuses here...
Significantly decrease your rest periods
Resting one, two or three minutes or more between sets? Try cutting your rest periods by 10 seconds each workout and watch your conditioning and recovery levels (both which are VITAL to most sports) go through the roof. You'll be done with your workout much quicker to boot!

Alternate two or three exercises
Instead of doing four sets of squats and resting two minutes between sets, try performing the following circuit:
Rest only 15 seconds or so between each exercise for one giant set of three exercises. Rest 30-45 seconds between giant sets and repeat.
Add General Physical Preparation (GPP)
If you've never heard of GPP you're missing the quickest way to improve your fitness levels known to man. Perform the following circuit for 30 seconds on each exercise with no rest in between exercises for a total work time of two minutes. Rest 60 seconds and repeat.
Jumping Jacks
Side-to-side slaloms
Mountain Climbers
Don't sit or lay down
It's really as simple as that.

If you like a exercise where you sit or lay down, find it's alternative where you stand or are more active. You will burn more calories and condition your body much more efficiently.
Focus on compound movements
90 percent of your workout should revolve around the following exercises and their variations: squats, deadlifts, power cleans, power snatches, push presses, pull-ups, swings, and sprints. These can be done using a wide variety of mediums such as medicine balls, dumbbells, barbells, kettlebells and sandbags
. Of course learn correct technique for these lifts to ensure proper safety and efficiency.

I hate pull ups

This would be me trying to do a pull up struggling to get to the top!

Sunday, January 07, 2007

Using a heart rate monitor to inprove fitness

Understanding your heart rate
Your heart rate is measured by the amount of times it beats per minute. During a rested period, a lower heart rate is actually optimal. This is because a stronger heart pumps more blood to your system per beat than a weaker heart, thus requiring less beats per minute.
Because your heart is a muscle -- it becomes stronger as you exercise it. During an aerobic workout, large groups of your body's muscles are used over an extended period of time in a consistent, rhythmic manner.
When being worked this way, your muscles demand oxygen. The harder you work your muscles, the more oxygen they require. This oxygen is supplied to your muscles from your lungs via the bloodstream. As a result, your heart pumps faster during a workout in an effort to deliver the additional oxygen that your muscles are demanding.
Measuring your heart rate using a heart rate monitor is a good way to gauge the effectiveness of your workout because as you strengthen your body through exercise, you also strengthen your heart. Measuring the rate of your heart during exercise can help you determine when you're pushing your body too hard or need to push it harder to achieve the level of fitness you are seeking.
In order to understand how to condition your body by analyzing your heart rate, it's important to understand the four different types of heart rate. They are as follows.

Resting heart rate
Your resting heart rate is the rate that your heart beats per minute during periods of the day when you are most relaxed. Your RHR can be measured after you get out of bed or during a period of the day when you're sitting or relaxing comfortably.
Although heart rates vary between individuals, the average RHR for a man is between 60 to 80 beats per minute. The average for a woman is between 70 to 90. An adult in good shape can have an RHR of in the low 60's while an unhealthy RHR can be as high as 100. A very well conditioned athlete can have an RHR in the 40's. To get an accurate measurement of your resting heart rate by using a heart rate monitor you should take measurements at different rested periods of the day over the course of a week -- and then average them out.

Maximum heart rate
Your maximum heart rate is the peak amount of beats that your heart has the potential to reach. You'll reach your MHR when you've pushed your heart as far as it can go during an aerobic workout.
It's extremely difficult to accurately measure your MHR. Experienced endurance athletes do so at fitness laboratories using an electrocardiogram (ECG). Because this measurement is so sophisticated, scientists have developed a formula that everyone can use.
To get an idea of your maximum heart rate, subtract your age from the number 220. With this formula, if you're 35, your MHR would be 185. This formula is not an exact science and does not ensure complete accuracy. Furthermore, it's important to understand that it can be dangerous attempting to measure your maximum heart rate, as you can cause serious damage to your body if you push it too hard. " I try not to get to this point hehehe"

Training heart rate
Your training heart rate is the rate that you maintain during aerobic workouts in an effort to improve fitness. In order to properly train with a heart rate monitor, you should work out at a steady, rhythmic pace. This will allow you to capture consistent measurements.
The right number to train at depends on your fitness goals and is widely debated among professionals. To promote general fitness you can train as low as 50 percent or as high as 70 percent of your maximum heart rate.
For more experienced athletes, it's argued that this number can be above 70 percent and as high as 80 percent of your MHR. The lower numbers are recommended for beginners. You'll likely reach the 50 - 60 range while briskly walking. You'll likely reach the 60 -- 70 range while running for a steady period of time. And at 70 -- 80 you are running at a quick pace for extended periods of time.

Recovery heart rate
It's important to give your body proper rest after a workout. Your recovering heart rate is the rate that you should bring your heart down to after a workout. A good number to go by is 20 beats within your pre-workout resting heart rate.

How heart rate monitors work
Using a heart rate monitor is very simple. The most effective monitors measure your heart rate with a transmitter that is placed over the heart and held in place by an adjustable strap that wraps around your chest. Just like an electrocardiogram (ECG) the transmitter detects electrical activity. This activity is relayed by a cord connected to a wristwatch with a graphic display.
There are a variety of heart rate monitor models on the market. The most basic monitors simply display your heart rate. More advanced models have features that include alarms that sound when you've gone above or below your pre-programmed number. Other features can include pre-programmed workouts, countdown timer, calories burned and more.

I wear a Ironman Timex and I love it I purchased it from

Minnie Marathon

Enter For a Chance to Win a Minnie Marathon Getaway For Two
Her Sports is giving away a package for two to Walt Disney World's Minnie Marathon Weekend, May 4-6, 2007 in Orlando. The package includes two entries into a Minnie Marathon race (15K, 5K or one mile), a two-night stay at a Walt Disney World Resort hotel, two one-day tickets to a Disney theme park, access to the Minnie Marathon VIP hospitality suite, two invitations to the Minnie Marathon VIP reception, transportation to/from all race related activities and a Minnie Welcome Gift Basket.
Bring your mother, daughter, sister or best friend and join Disney in celebrating women's health and fitness. Enter today!

Good luck!

Going for another sponsor!

Team Aquaphor is back for 2007! has once again partnered with Aquaphor Healing Ointment to create a co-sponsored athlete team that combines two products that have a strong history in health and well-being and share your passion for fitness and excellence. We are currently recruiting 200 top age group athletes from across the nation who primarily train and compete in running and triathlon events. We are looking for athletes who posses a strong passion for their sport and are dedicated to supporting their sponsors while achieving athletic excellence – apply for Team Aquaphor today! Team Aquaphor Athletes Receive:
Complimentary high end, sponsor-branded performance and training apparel
Cash payments from generating media exposure for Aquaphor and
A supply of Eucerin and Aquaphor products
Complimentary training programs from Active Trainer
Exclusive product offers, discounts, and new product testing from Aquaphor, and their partners Interested Athletes should posses the following:

Be passionate about living and leading an active and healthy lifestyle
Compete in at least six events in 2007
Be at least 18 years of age and a United States resident
Top age group triathlete or runnerTo be considered for the 2007 team, simply complete the online application. Click Here to Apply NowDon’t wait; recruitment for Team Aquaphor ends on January 15, 2007.

Tell your friends! Do you know a talented athlete in your area? Has one of your club members or training partners expressed interest in a sponsorship? Forward this email to your friends!

I'm putting on my post for everyone to apply!

Good luck!

Race on Saturday!

Did the race on Saturday and did that go bad!

Ok lets start from the beginning Friday night we went to Jason’s house and ate lasagna which I never eat and then I had a hot pepper you know the kind that when you put it into your mouth it burns? Yea I tried it and I was on fire, went home got ready for the race fell asleep and woke up the next morning at 4:00 am sicker then sick I couldn’t believe it I went back to bed and only lasted 30 min. and I was back to the bathroom. This went on until 6:30 then I decided to go to the YMCA and take cycling class before the run, my tummy wasn’t doing that good at all. Got off the bike went to the rest room again and prayed that I would get through this race and I would go home straight to bed afterwards; you know how we all do that pray to god “please just this one time”. At the start line I wasn’t to bad then the gun went off my first mile was 6:25 and I went "oh crud" that was way to fast but my tummy was ok! However I get to mile 2 and I was done my tummy was going off bad!!!!! I was either going to find a house and use their restroom or run home or I would need to slow down I picked to slow down. Man oh man did that kill me to be in front the whole time and almost going to win it again and your tummy acts up!!! So 5 girls past me and gosh that sucked but there was nothing I could do but just get to that finish line and get home. I finally made it in 23:05 I puked and went inside tried to get it together and got my medial for first place in age group and went home to my couch. That was my fun Saturday!

So some small advice for all of you, never try something different to eat before a race you will pay for it “in a nice positive way”!

Monday, January 01, 2007

Top things that happen in each month for 2006 for me

1. January -Finishing up Cancer Treatments and Landen's Birthday

2. February - Start Training for Ironman WI really, really slow

3. March- My Birthday and the 24 hour Cancer walk

4. April - Huge Bike Crash at the Holmen Duathlon

5. May - Tyler's Birthday, Missed a huge bike ride and Met Mike the man in
my life.

6. June - Doctor Asp telling me he didn’t know if I would be able to finish Ironman this year; do
to the medication the braking down of my muscles however just kept going. Finished
Grandma’s half Marathon

7. July – Mike coming to La Crosse and meeting all my friends and almost arrested with help
from my friends : )

8. August – Helping my dad out with Kicking Bear one on one – Look at this site you’ll see what
I mean and low training so I could get ready to prove some people wrong
“in a nice positive way”

9. September - Ironman WI and finishing it 1/2 hour faster then last year and fininshing it with
everyone whom I trained with all my Best Friends

10. October- Trick or Treating and hanging out with my sons and sisters

11. November- Finding out I was 100% Cancer free and to have my boys in the room with me
then to have my friends and family waiting for me in the waiting room was great.

!2. Christmas and New Years!

My new toy!

Mike got me a Digital Camera for Christmas so I have been taken so many photo's this is going to be so fun. We went to 3 different party's this past weekend our first one was at my dad's house it was crazy but so fun. I have 3 sisters and 1 brother.

Bethanne, Me, Mariea
Ray and Tammy

Bethanne and I just hanging out with the Polar Bear dad had harvested about 3 years ago.

The bear going after my sisters boyfriend, I guess he didn't like his underwear hehehe

My Dad is a Pro Hunter he as over 250 animals in his house take a look at his site, dad would kick mine and my sisters butt if he seen these photo's "in a nice positive way" He is also the founder of a Fantastic Foundation Kicking Bear one on one Look in to it.

Party number 2
My mothers side, we went bowling for this party; there is over 100 of us in her family however only half of us were there.

This Photo is of us girls we were always close in school, and also in age we are less then 1 year apart.

Danniela, Sister Bethanne and Sue

Last Party this weekend
New Year's Party at Steve's house, what a great time none of us drink so that made it so very, very fun! We watched the football game, played Ping Pong "Jason Kicked everyone's butt", Played board games and card games time went by so very, very fast! Here's Photo of Steve and his wife Tracie and some other photo's. What a fun time!

Steve, Tracy and Jim

The whole Gang!


Wishing all Athlete -- and all of my friends, family and internet friends -- a fun, fulfilling, and successful 2007!

Do you have a dream to jump-start into a new healthy active lifestyle through a running club, group ride, or swim class? Maybe you'd like to participate in your first 5K, charity bike ride, or sprint triathlon; or cross that finish line in a marathon or an Ironman!

I always say,

"If you want to become the best Swimmer/Cyclist/Runner/or just be in the best shape you can be, start now. Don't spend the rest of your life wondering if you can do it" Put your mind to it and you can achieve anything".